Are you getting enough protein? Most adults need around 0.75g per kilo of body weight per day according to the British Health Foundation – but if you’re looking to build or maintain muscle growth, this shoots up to around 1.2g.
But it’s not always easy to fill each meal with protein-rich foods, especially if you’re following a plant-based diet. Typical sources tend to be meat, fish, egg and Greek yoghurt (although quinoa, beans and tofu can hold their own). So, it becomes important to seek out additional sources to take your training to the next level – and that’s where having a stash of protein-rich snacks comes in handy.
What are the benefits of protein snacks?
Protein snacks are not just important for gym goers. Reema Patel, Sports Dietitian at Dietitian Fit explains, “Snacking on foods that contain a source of protein can help keep us fuller for longer, as protein is a satiating nutrient. This means that including protein in the snack will help to satisfy you over a longer time and can help prevent dips in energy”. Wave goodbye to the 4pm slump.
What are the downsides of eating more protein?
As with everything in life - but certainly when it comes to our nutrition - balance is key. Patel says “Certain populations may need to be mindful of their protein intake, such as those with kidney disease. However, for most people, eating a regular source of protein throughout the day is important!”. She stresses, though, to “Keep in mind that in general, if we eat too much of any food group, this can lead to a surplus in calories and energy that we may not need, which can lead to weight gain”.
Are protein bars a good pre-workout snack?
The most common form of workout snack on the market is the protein bar, which you will find stocked at gyms around the country as well as on the virtual and physical shelves of supermarkets. These snacks can be enjoyed before and after a workout. Patel explains why: “Protein bars can give you the protein required before a workout, which can help with muscle synthesis and recovery post-workout. However, on their own, protein bars may lack the carbohydrates needed to provide energy pre-workout, especially if the protein bar contains sweeteners rather than sugars”.
She advises caution. “They are a processed item of food, so it is not something I would recommend often to include in the diet for most people. I recommend choosing a snack that contains both protein and carbohydrates, such as a slice of toast with cottage cheese, fruit and yoghurt or going for a protein bar that also has some carbohydrates”.
What snacks are high in protein but low in calories?
When you’re doing your next supermarket haul, Patel details the foods you need to add to basket. “These can include 0% fat Greek yoghurt, which can have as much as 10g protein per 100g yoghurt, a light cheese such as Babybels, which have 5g protein per wheel and something like boiled eggs are portable for on-the-go snacking”.
She adds, “A favourite of mine is cottage cheese, which again is very low in calories but has high protein content. If you are looking for a vegan option, try a serving of edamame beans, which are high in both protein and fibre to keep you satisfied, whilst not being high in calories”.
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Bounce Protein Ball
Protein per 100g: 27.7g
The ultimate protein snack for after a run or intense session - it was one of the first on the market and has been redefined so it only tastes better.
Our favourite is the peanut butter-filled ball, which as well as a nutty chewy outside, has oozings of peanut butter in the centre.
High in fibre and protein, it has less than 160 calories - while still tasting yummy. If peanut butter isn’t your thing try the coconut, salted caramel and cashew flavours.
Buy now £19.99, Holland and Barrett
Surreal Variety Pack
Protein per 100g: 44g
Give the most important meal of the day a supercharge of protein with Surreal that can easily be slipped into your routine. Whether you replace your morning meal or indulge in a bowl after your workout, you are getting the benefits of 12g of plant-based protein per bowl as well as high fibre.
It’s a low-carb option too. In fact, there are just 8g in a serving, so this is one to have on hand if you’re trying keto. You can feel content knowing that the cereal is free from sugar and gluten and it’s vegan too.
There are four flavours; cocoa, frosted, cinnamon and peanut butter – mimicking popular cereals - but the taste is subtle. There’s a hint of artificial sweetener but it’s not overpowering. Manage your expectations: this is a protein product, so it won’t fool you into thinking you’re indulging in a bowl of Cocoa Pops but for a healthy twist, the brand does a great job.
Buy now £24.00, Amazon
Grenade High Protein, Low Sugar Bar - Jaffa Quake
Protein per 100g: 33.8g
Grenade is one of the most popular protein bar brands and you’ll see them at the counter of most gyms. The eye-popping packaging is immediately recognisable but if you’ve ever taken a bite, you will no doubt associate it with an extremely sweet flavour.
We felt the same until we tried Jaffa Quake. This combination makes for a tasty treat – and it’s packed with 22g of protein per bar too. The offset of the chocolate with the zesty orange is welcomed.
Honourable mention goes to Cookie Dough too.
Buy now £19.79, Amazon
UFIT Crunchers Thai Sweet Chilli High Protein Popped Chips
Protein per 100g: 23g
The protein market is ever-expanding and if you’re looking to steer away from sweet and prefer something savoury, you’re in luck. UFIT has incorporated the muscle-building essential into crisps. With each crunch, you’re treated to not only the Thai sweet chilli flavouring but protein too. There’s also less fat than traditional crisps and only 157 calories per pack.
Buy now £1.05, Ocado
Hippeas Chickpea Puff Snacks Salt & Vinegar
Protein per 100g: 15g
Nibbles made with chickpeas. The main ingredient in hummus has been harnessed into a health snack with each pack having only 63 calories. There are many different flavours but the salt and vinegar is one you can have alongside your lunch for a savoury taste that's full of protein too. The chickpeas are sustainably grown and provide a rich source of plant-based protein.
Price for a pack of five.
Buy now £2.00, Tesco
Protein Works Ridiculous Vegan Protein Bar
Protein per 100g: 32g
We admit, we were first drawn in by the vibrant packaging, but we kept coming back for the delicious taste. This may just be one of the most moreish protein sources on the market. There are five flavours that range from Chocolate Caramelicious to Wild Chocolate Peanut and each balances a smooth sweet texture with an element of crunch – whether that’s through the biscuit, nut or crispies that are high in protein.
This is a plant-based option and there are less than 200 calories per bar, while being a rich source of fibre.
Buy now £13.19, Protein Works
ELEAT Protein Cereal
Protein per 100g: 29.6g
Another cereal, we cannot overstate the ease of upping your protein intake by simply switching out your first meal of the day for this product type. ELEAT has 14g of protein per bowl, 7g of fat and only 1g of sugar. It’s also vegan, gluten-free and kind to the gut. All the ingredients are natural, and the taste is extremely subtle.
While it is flavoured as Chocolate Triumph, the chocolate is almost an aftertaste whereas the opening taste is one of simple crunch. Other variations include Chocolate Caramel, Cinnamon, Strawberry and Vanilla.
What makes ELEAT’s iteration stand out from the crowd is the ease of transportation of the little pots. You can add your milk directly into the portable packaging so you’re never without your protein hit.
Price for eight packs.
Buy now £14.94, Amazon
Shreddy Protein Bar - Salted Caramel
Protein per 100g: 24g
We were already fans of the Shreddy protein mixes and so for a variation that we can slip into our gym bags ready to go, the Gooey Salted Caramel was an obvious choice. As you bite into the bar, you are treated to a gooey caramel centre sandwiched between chocolatey goodness that is far more satisfying to those with a sweet tooth than it should be for a bar with only 206 calories.
It’s another plant-powered protein bar with 13g per bar as well as 8g of fibre and 1g of sugar. It also comes in a Chocolate Brownie Crunch and Peanut Butter Cup.
Buy now £1.89, Superdrug
Barebells Salty Peanut Protein Bar
Protein per 100g: 36g
For a balance of taste, intrigue and protein, look to Barebells. The brand has some of the most interesting flavour combinations on the market and we’re yet to come across a pairing that we didn’t like.
Each bar has 20g of protein and no added sugar. The range is ever-growing too and you can get your hands on the Salty Peanut for a chewy crunch as well as Caramel Cashew, Cookies & Cream, White Chocolate & Almond, Hazelnut & Nougat and many others.
Buy now £2.10, Ocado
Nature Valley Protein Peanut & Chocolate Cereal Bars
Protein per 100g: 25.6g
Nature Valley is a brand that has played a starring role in lunch boxes worldwide. Its grainy snacks are a filling element that are packed with nutritional benefits. This is true too of its protein range, where the enjoyable taste remains, yet the ingredient list has been souped up with more of the recovery essential.
This bar is high in fibre, while also providing 20 per cent of your daily protein needs. It’s the official snack bar of LTA British Tennis. Peanut & Chocolate is our favourite but Salted Caramel Nut and Chocolate & Berries are available too.
Buy now £3.00, Ocado
MyProtein Crispy Wafers
Protein per 100g: 35.8g
MyProtein, perhaps unsurprisingly, has one of the most expansive selections of protein snacks to suit all preferences on taste and format. The Crispy Wafers are one of the bestsellers and in one bite, you’ll see why.
The light, crisp wafer taste offers something different to the sea of chocolate protein on the market. It contains whey protein so it’s not vegan but there’s 60 per cent less sugar and 20 per cent less fat, while you’re getting a heavy hitter 15g of protein per bar. Flavours include Chocolate, Chocolate Hazelnut, Cookies & Cream, Peanut Butter, Strawberry and Vanilla.
Buy now £18.99, MyProtein
Misfits Chocolate Caramel Vegan Protein Bar
Protein per 100g: 35.6g
Protein is essential in the growth and maintenance of muscle and that’s something Misfits knows all too well. With this bar, you get 16g of the good stuff yet it’s vegan so makes a great choice for those following a plant-based diet who find it challenging to get enough.
The brand has been a stalwart on the fitness scene for many years and that’s on account of producing delicious-tasting products in which the Chocolate Caramel is a case in point.
Buy now, Ocado
Huel Black Edition
Best for: fast fuel
High protein, low carb and 100 per cent plant-based, Huel Black Edition offers nutritionally complete meals that time-pressed diners in particular love (it takes just one minute to prep a bottle).
Each serving contains 400 calories with 17 meals per bag - so one should last you the better half of a month, if you only have it to replace one meal a day (which we strongly recommend).
Tastewise, these powders are more palatable than others of its ilk and are ideal for breakfast and lunch, although you may want to think about something more substantial for dinner.
The menu includes vanilla, salted caramel, cookies & cream, chocolate, strawberries & cream, cinnamon swirl, banana and coffee caramel - although there is an unflavoured and unsweetened option too if none of the above appeal.
One bag costs £28.50, which, with 17 portions in each bag, works out to £1.68 per meal, so it's easy on the wallet too, especially with food prices as they are. It may not be the most joyful-looking option, but the low calories, decent taste and legions of faithful fans make it a real contender to help weight loss efforts - but only when paired with a sensible, healthy diet and fitness regime.
Buy now £28.50, Huel
Bulk Vegan Protein Powder
Here’s the thing about Bulk Powders vegan line, hands down it’s the best strawberry flavour out there - after a month of mixing and shaking our way towards a healthier lifestyle we can safely say this one takes the non-dairy berry cake. Free from soy and gluten, this low-sugar vegan option has a consistently smooth and silky texture. Add frozen strawberries and suddenly it feels like a dessert.
Not only did it knock out our late afternoon sugar cravings but for a special at-home treat, we used frozen almond milk from our ice tray to blend one heck of a healthy dessert, topped with a bit of vegan rice whip and
Priced at £16.99 for a 500g bag, this is one of the best top-quality options you can afford to get each month.
The contents include Pea Protein Isolate, Quinoa Flour, Brown Rice Protein, Pumpkin Protein and Flaxseed Powder
Buy now £16.99, Bulk
